Physical fitness acquires a lot of attention, and for good reason: it can help you avoid conditions like heart disease and diabetes, as well as live a long, independent life. But mental fitness—having a healthy and strong mind to manage the obstacles and possibilities that life throws at you—is often overlooked.

A widespread misperception is that the lack of a mental health condition indicates that a person is mentally and emotionally healthy, but Rachel O’Neill, a licensed professional clinical counselor, believes this is a risky assumption. “A person might undoubtedly experience stress, discomfort, grief, or anxiety without necessarily fulfilling requirements for a mental health illness,” she explained. “Mental wellness is a process, and it’s a continuous process to preserve mental and emotional wellness, much like physical health.”
Unsurprisingly, challenging or stressful times can put your mental fitness to the greatest test. Being able to recover swiftly after a big life experience necessitates tremendous mental power and psychological resilience. Being mentally fit allows us to use our mental faculties to their maximum potential, allowing us to be more creative, take advantage of events as they arise, and handle challenging conditions with greater serenity and less anxiety.

So, what can you do to enhance your mental stamina?

1. Focus on one thing at a time.

Multitasking is a medal of honor, but doing it excessively is unhealthy. Make it a habit to be present. Take in your surroundings when you go for a walk—the weather, the birds. When you’re with your buddies, pay attention to what they’re saying. Turn off your phone and attempt to forget about your mental to-do lists.

2. Physical workout

“Physical and mental health should not be viewed distinctly since bad mental health can lead to poor physical health and vice versa,” said Kimberly Leitch, a New York City-based Talkspace therapist. Exercise, like drugs in the healing of mental illness, can raise serotonin, dopamine, and norepinephrine levels in the brain. It helps us feel mentally healthy by improving and normalizing neurotransmitter levels. Other significant advantages include improved mood and energy, reduced stress, deeper relaxation, improved mental clarity, learning, insight, memory, and cognitive functioning, enhanced intuition, creativity, assertiveness, and keenness for life, enhanced social health and relationships, higher consciousness, and enhanced spiritual connection, as well as optimized social health and relationships, higher self, and increased spiritual connection.

3. Mindfulness break

“Every day, set aside one to two minutes to unwind, check-in with your body, and assess how you’re feeling,” O’Neill advised. “You can use a variety of apps to help you include an organized mindfulness practice, or you can simply design a routine that works for you.”

Significant gains in attention, energy, and tension have been found after just one week of daily mindfulness meditation practice. These benefits are more than simply subjective, according to research: participants in one study saw actual drops in stress-controlling cortisol and an enhancement in their immune system. They also showed improvements in visuospatial processing, working memory, and executive functioning, all of which are critical mental skills for getting things done quickly.

4. Self-care

Allow yourself an afternoon or evening to spend doing something you truly enjoy. Make a date with yourself to do something fun that’s only for you, whether it’s exercising, reading, or binge-watching your favorite show.

5. Set limits for yourself

It has its benefits to living in a success-oriented society. It does, however, have drawbacks, such as burnout, which is a real problem when you’re trying to have it all: a rewarding profession, Instagram-worthy time with friends, and good family life. It’s essential to remember that saying no is perfectly acceptable at times. Set boundaries in your work and personal lives to the maximum practicable so that you don’t overcommit yourself.